Interval training on a treadmill can help with weight loss and strength building. The workout involves a warm-up, alternating between recovery and training periods, and a cool down. Varying speed burns calories, while increasing incline builds muscle. A combination of both can maximize benefits.
Interval training on a treadmill can be an effective way to lose weight and increase your strength. Once you understand how interval training works, you can decide whether you want to burn calories or build muscle. Once you make this decision, you can start interval training on a treadmill by increasing speed, increasing incline, or both.
Before you decide which workout is best for you, it’s important to understand how interval training works. It begins with a warm-up period, usually five to 10 minutes, followed by a switch between a recovery period and a training period for a set period of time, each increasing in intensity. Then finish with a 5-10 minute cool down. When doing interval training on a treadmill, the training and recovery periods can be the same amount of time each or different amounts. For example, you might do one minute of recovery and training or four minutes of recovery and two minutes of training.
Now that you have a basic understanding of interval training on a treadmill, it’s time to decide if you want to focus on speed or incline. If you’re looking to burn a large number of calories doing interval training on a treadmill, it’s best to vary the speed at which you walk or run. A good example of this type of exercise regimen is as follows: a 10-minute warm-up at 2 mph (3.2 km/h), a 2-minute recovery at 3 mph (4.8 km/h), a 2-minute workout at 4 mph (6.4 km/h), 2 minutes at 3 mph (4.8 km/h), 2 minutes at 4.5 mph (7.2 km/h), and so on for approximately 20 to 30 minutes , with training progressively increasing to .5 mph (.8 km/h). This regimen is generally followed by a 5-10 minute cool down, typically at the same rate as the warm up.
If you’re looking to build muscle by doing interval training on a treadmill, increasing the incline may be the way to achieve this goal. This workout also begins with a warm-up period, with the incline set to level. After warming up, increase the incline by 2%; this will be your recovery period. From that point, using the same interval training pattern, continuously increase the incline for each workout, then return to the recovery incline. When performing this type of interval training on a treadmill, many fitness experts recommend keeping your recovery time roughly halfway through the training period.
Depending on your fitness level, you can also do a combination of speed and incline increases to maximize the health benefits of your workout. Doing interval training on a treadmill can burn calories and improve muscle tone and strength. Choosing the best workout for everyone depends on your fitness goals and how quickly you’d like to reach them.
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